I like it when you can substitute lifts and it keeps track of sets, reps and weight.

Jill

Welcome to GET STRONG - Gym Version!
A 12 week program to help you define, build and shape your body. This program is broken into 2 6 week blocks. The first 6 weeks is dedicated to building strength, while the second block is dedicated to filling out those muscles and promoting muscle GROWTH!
This program is not ideal for weight loss.
Nutritional recommendations: I generally recommend eating between 13-15x your body weight in calories if not slightly higher. This will also depend on if you are doing any other type of conditioning work or accessory programs within the ap. If you are sticking to just this program and are sedentary outside of your training then I suggest closer to 13x. 
My protein recommendation for this program is .7 to 1g per lb of body weight. For someone with a higher body fat percentage or total body weight, I’d aim for .7 to 1g per lb of lean body mass. I also strongly recommend that your carbohydrate intake is at least 1.5x your protein intake in grams (if not higher, especially if you are more active). The dietary advice should not take place of dietary/nutritional advice given to you by your primary care provider or specialist, especially if you have pre existing medical conditions that are controlled or managed through dietary means or are taking medications that require specific dietary adherence.

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Summer Body Barbell

Summer Body Dumbbell

Summer of Dumbbells

Get Strong - From Home

Get Strong - Gym

Strong Booty

Strong Arms and Abs

Dumbbell Metcons

Dumbbell Metcons 2

Travel Program

5/3/1 Back Squat

5/3/1 Bench Press

5/3/1 Deadlift

5/3/1 Overhead Press

Strength and Nutrition Coach

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Week 1 Day 4

Week 2 Day 1

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Week 2 Day 3

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Week 3 Day 1

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Get Strong - Gym

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